Despite having lived in the UK for more than 6 years, my system is yet to embrace the cold weather whole heartedly. The recent cold snap induced yet another 10-day long ordeal of runny nose and a feverish grip which feels like you’re walking around with 14 anvils tied to all your extremities. And it has been the same story winter after winter. Growing up in Sri Lanka, the flu was a thing that happened in far flung places with dodgy poultry and fever was something that happened to you if you were unfortunate enough to be assaulted by the rear end of a mosquito high on Dengue. And it’s not like I’m averse to the myriad array of over the counter drugs available to beat off the flu; Sainsbury’s owes some of its’ record profits to my insatiable appetite for the multitude – not to mention worrying – array of drugs available at the medicine counter.
This worrying state of affairs led me to think, what’s happened? What’s happened to a (relatively) healthy, (relatively) young guy who played rugby and cricket and badminton and ‘steal the next door neighbor’s pot of exotic orchids and run like hell’ and ate rice three times day?
The experts are of the opinion that my immune system is becoming progressively worse, mostly due the fact that the amazing array of exotic dishes that accompanied the carb lased rice is no longer propping a system once capable of warding off everything but nuclear radiation. The average meal which once consisted of a meat dish, lentils, two types of vegetables, a green salad and peppery Papoddoms – for breakfast – now features a sugary Cappucino for breakfast, a dehydrated Tesco sandwich for lunch and a Pepperoni pizza for dinner with a bottle of wine; interspersed with frequent injections of nicotine.
So instead of stuffing myself silly with numerous variants of Paracetamol, I made a rather belated resolution to eat better. And there’s plenty of choice available for South Asian sensibilities to successfully fortify your system against what the tree huggers swear will be years and years of unusual changes in weather.
Vitamin C:
Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Vitamin C reduces the risk of cardiovascular disease by raising levels of HDL (good) cholesterol while lowering blood pressure and interfering with the process by which fat is converted to plaque in the arteries. As an added perk, persons whose diets are higher in vitamin C have lower rates of colon, prostate, and breast cancer. You don’t actually have to take in massive amounts of vitamin C to boost your immune system. Around 200 milligrams a day seems to be a generally agreed-upon amount and one that can be automatically obtained by eating at least six servings of fruits and vegetables a day; oranges, strawberries, papaya and kiwi might not excite your taste buds but are packed with the miracle C!
Vitamin E:
This important antioxidant and immune booster doesn't get as much press as vitamin C, yet it's important to a healthy immune system. Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. Vitamin E supplementation may also reverse some of the decline in immune response commonly seen in aging. Vitamin E has been implicated in lowering the risk of cardiovascular disease. It's not difficult to get 30 to 60 milligrams every day of Vitamin E from a diet rich in seeds, vegetable oils, and grains, but it's difficult for most people to consume more than 60 milligrams a day consistently through diet alone. Supplements may be necessary to get enough vitamin E to boost your immune system.
You need 100-400 milligrams per day, depending on your general lifestyle. People who don't exercise, who smoke, and who consume high amounts of alcoholic beverages will need the higher dosage. Those with a more moderate lifestyle can get by with lower levels of supplementation.
1. Carotenoids. Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging. Like the other "big three" antioxidants, vitamins C and E, it reduces the risk of cardiovascular disease by interfering with how the fats and cholesterol in the bloodstream oxidize to form arterial plaques. Studies have shown that beta carotene can lower the risk of cardiovascular disease, especially strokes and heart attacks, giving scientific credence to the belief that a carrot a day can keep the heart surgeon away. The body converts beta carotene to vitamin A, which itself has immune-boosting functions. But too much vitamin A can be toxic to the body, so it's better to get extra beta carotene from foods and let the body naturally regulate how much of this precursor is converted to the immune-fighting vitamin A. It's highly unlikely that a person could take in enough beta carotene to produce a toxic amount of vitamin A, because when the body has enough vitamin A, it stops making it.
2. 
Bioflavenoids. A group of phytonutrients called bioflavenoids aids the immune system by protecting the cells of the body against environmental pollutants. Bioflavenoids protect the cell membranes against the pollutants trying to attach to them. Along the membrane of each cell there are microscopic parking spaces, called receptor sites. Pollutants, toxins, or germs can park here and gradually eat their way into the membrane of the cell, but when bioflavenoids fill up these parking spots there is no room for toxins to park. Bioflavenoids also reduce the cholesterol's ability to form plaques in arteries and lessen the formation of microscopic clots inside arteries, which can lead to heart attack and stroke. Studies have shown that people who eat the most bioflavenoids have less cardiovascular disease. A diet that contains a wide variety of fruits and vegetables, at least six servings per day, will help you get the bioflavenoids needed to help your immune system work in top form.
3. Zinc. This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. Zinc increases the number of infection-fighting T-cells, especially in elderly people who are often deficient in zinc, and whose immune system often weakens with age. The anti-infection hype around zinc is controversial. While some studies claim that zinc supplements in the form of lozenges can lower the incidence and severity of infections, other studies have failed to show this correlation. A word of caution: too much zinc in the form of supplements (more than 75 milligrams a day) can inhibit immune function. It's safest to stick to getting zinc from your diet and aim for 15 to 25 milligrams a day. For infants and children, there is some evidence that dietary zinc supplements may reduce the incidence of acute respiratory infections, but this is controversial. The best source of zinc for infants and young children is zinc-fortified cereals or if you’re not a fan of plain old cereal, try Beans; in all its’ glorious variations.
4. Garlic. This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. The immune-boosting properties of garlic seem to be due to its sulfur-containing compounds, such as allicin and sulfides. It is also a heart-friendly food since it keeps platelets from sticking together and clogging tiny blood vessels. And of course, its’ effects against vampires are well documented.
5. Selenium. This mineral increases natural killer cells and mobilizes cancer-fighting cells. Best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, vegetables (depending on the selenium content of the soil they're grown in), brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops.
6. Omega-3 fatty acids. A study found that children taking a half teaspoon of flax oil a day experienced fewer and less severe respiratory infections and fewer days of being absent from school. The omega 3 fatty acids in flax oil and fatty fish (such as salmon, tuna, and mackerel) act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria. (Perhaps this is why grandmothers used to insist on a daily dose of unpalatable cod liver oil.) Essential fatty acids also protect the body against damage from over-reactions to infection. When taking essential fatty acid supplements, such as flax or fish oils, take additional vitamin E, which acts together with essential fatty acids to boost the immune system. One way to get more omega-3 fatty acids in your diet is to add one to three teaspoons of flax oil to a fruit and yogurt smoothie.
- Vincent Rengrild
